Articles & Guides
Learn how to build muscle, burn fat and stay motivated.
Wheels Of Steel: How To Develop Muscular Legs
Developing a great set of wheels takes years of hard work, thousands of repetitions and heavy, heavy weights. It stands to reason that this is why you see so many fit people with underdeveloped legs. There are, of course, those genetic freaks that have massive legs but for the vast majority, develop...
Plant Protein vs. Animal Protein: What's the Difference?
Does it really make a difference if you get your protein from animals or plants? More and more people are opting for plant-based alternatives. Whether it’s replacing a traditional beef burger for black beans, or sausage for plant-based salami, eating more plant-based foods can have benefits on overa...
What's All The Fuss About Protein?
Everyone who uses weights has heard about the food group called; protein, but most just think that if they have a protein drink in the day then that will be good enough for their diet. How many times have you heard people say when they are asked “how many calories are you on a day”, or “how much pro...
The Wheel Deal: Effective Leg Training Made Simple
A complete physique! That’s what a true bodybuilder or fitness enthusiast strives for. Many refer to themselves as bodybuilders but when you observe their training habits you may see: Monday: Chest, biceps (maybe triceps) Tuesday: Cardio Wednesday: Chest, biceps (maybe abs?) Thursda...
A New Caffeine? What You Need to Know about Teacrine
There is a famous saying, “Beer is proof that God wants us to be happy”. My saying is, “Caffeine is proof God wanted us to actually get something done and not kill each other in the mornings”. I think my saying is better and far more accurate. Also, I am convince that caffeine has saved more relatio...
What You Need to Know About the "All In" Movement
Eating well, exercising regularly, and working hard are usually considered to be healthy habits. However, each of these three behaviors can become risk factors for a condition called hypogonadotropic hypogonadism1. In females, this may lead to hypothalamic amenorrhea2, which is characterized by a lo...
What You Should Know About Fasted Cardio
Cardiovascular exercise should be a part of everyone’s fitness regimen, regardless of what their goals are. Many people associate cardio with fat loss alone, but the benefits go far beyond that. In addition to the cardiovascular system benefits, your respiratory system can be enhanced as well. As w...
What The Heck Are You Taking?
Your simple guide to what is in our supplements and other odd sounding compounds. Microfiltered, isolates, extracts, ethyl esters, concentrates, acetyl-L, sulfates, what on earth do all of these terms mean? Is monohydrate a good thing? Do I really need to include guggulsterones to my supplement plan...
What To Eat Before and After Your Workout
For decades we all huddled in the corners of the gym slamming our post workout shakes in a sacrificial offering to the gainz gods. We had to get the protein in before the anabolic window was closed on us. This was part of the bro bible, it infused us to our core. Then we found out that the anabolic...
9 Important Things Women Gain from Strength Training
Alright ladies, it’s time to get serious. I’m not one to sugarcoat things, but suffice it to say you’re not going to get the body of your dreams by following the work of Tracy Anderson or Jillian Michaels. I’m sure you’re well aware of the hormonal differences which prevent you from ever resembling...
What Mainstream Media Got Wrong About Ab Training
Abs are somewhat like uninformed scientific opinions, everyone has them regardless of age, gender, or physical location. However, you may find the two are often interrelated – many individuals have uninformed “scientific” opinions regarding core training, stored body fat, and spinal injury rates. Wh...
What Powerlifters Can Learn from Bodybuilders (And Vice Versa)
When it comes to those of us who strength train, we often choose a camp to stick our flag in – it is never just strength training, we often label ourselves as either: a powerlifter; a bodybuilder; a Crossfitter, or an Olympic lifter. For the powerlifters who want to be successful, you need to be, at...
What is the Glycemic Index?
Over the last 30 years, research into food and blood glucose response has completely changed our carbohydrate classification system. It has been learned that it is impossible to predict the impact on blood glucose levels by certain foods, instead people are fed carbohydrate foods and the response me...
What Happens to Fat When You Lose Weight?
We all know that adhering to a caloric deficit will result in weight loss. “Eat less, move more,” and your weight will eventually drop. But have you ever wondered what actually happens to fat when you lose weight? Many people think fat leaves the body as energy or heat, while others think it turns t...
What's the Best Way to Train Your Core While Bulking?
It’s a common question a lot of lifters have. How should I train my core while on a bulk? It’s much easier to set up a core road map while shredding. After all, a major point of emphasis while on a cut is to walk away from it all with a visible 6 pack. But while you’re bulking things can be a little...
What Happens When Fat Is Burned?
Earlier this week someone in our discussion forum wrote, "I haven't "LOST" any fat... I know EXACTLY where it went! I got a chuckle out of that because I "got" the joke, but truth is, most people really don't know how fat cells work, how the fat burning process takes place or where the fat goes when...
Westside Barbell Powerlifting Training Made Easy
There are a lot of articles on the Westside Barbell template, but it can be confusing to someone that is new to it. I am going to try to simplify it and make it work for you. The key is to keep it simple and work hard. Westside Barbell Upper Body Training The upper body portion of the Westside...
Weight Training Programs: You Can’t Just Keep Adding
Can I just add some sets and reps of direct arm work? How about cardio? Would a few 30 minutes interval training sessions work? What if I did extra rotator cuff stuff every day? Just a little tubing, you know? I’m going to add two extra days of calves, abs, and forearms. It shouldn’t be a problem...
What are the Three Body Types and Which One are You?
Over the years, there have been several different types of categorizing the human body. In Ayurvedic medicine that evolved from five-thousand-year-old Sanskrit teachings, body types and their associated personalities were defined as Vata, Pitta, and Kapha. If we go back to our high school/college da...
Weight Loss: Why The Scale Can Be Your Worst Enemy
A lot of people who start a diet are obsessed by the scale. However, the scale is not the most effective way to monitor your progress. I will prove during this article that the scale can be one of the bigger obstacles you face while trying to sculpt your body. I will also explain how to keep your mo...
Weight Training Exercise Form: Is Using English OK?
One of the lesser-known dichotomies in the gym is the split between form perfectionists and those who just focus on moving more weight regardless of how bad their technique is. People seem to cling to one extreme on the form spectrum, but is either side really better than the other? Well, not so unl...
Common Weight Loss Myths Busted!
Every regime has its supply of useless folk lore and half-truths that get passed on down the line from person to person. But I'd put weight loss up against any of them for what has to be the most time wasting and even the most dangerous myths out there. There is a ton of free advice seen in the medi...
Ways To Find Motivation And Be Fit
You would like to lose some weight and be fit. You know how important it is for your health to have an active lifestyle and eat right, but you can’t think of anything that’ll give you that motivation to start moving. Or maybe your workout routine is boring and you want to quit? Well I want to share...
Muscle & Strength Talks To WBFF Pro Fitness Model Bree Lind
What is your athletic background, and how did you get involved with fitness and competing? I have been involved in sports since I can remember. As a child my mom always had me in swimming lessons, ballet, you name it. As a teen I was involved in track, basket ball, volleyball, and eventually as an a...